Difficulty level: Rating: A few challenges
Sweat-o-meter: Rating: Occasional drips
Overall rating: Rating: Highly recommend
Length of workout: 45 minutes
Equipment needed: Stability ball
When I bought a stability ball a few years ago, I really wasn’t sure how to exercise with it. It came with a video that showed you some basic moves. But I needed a more structured workout. So I started my search for workouts using the ball.
Until I saw this DVD in the sporting goods section at Walmart, I had never heard of Gin Miller. She was the original creator of step aerobics training back in the ’80s. Although this workout is relatively easy to do, you will feel it in your core the next day.
Gin starts the workout by explaining how to sit on the ball. She has a student helping to demonstrate the moves. I think the warm-up is a little too lengthy, but if you’re new to this type of workout, you’ll appreciate it.
After the warm-up, Gin bails on the workout and makes the student do everything while she supervises and explains each move. During the workout, she demonstrates basic moves as well as advanced moves for the more experienced.
She starts out with pelvic tilts and crunches. After a while you really can feel it in your core. Next are diagonal crunches, which work the obliques.
The next move is a rolling lat pull, which is done by kneeling behind the ball, resting your hands on it, and rolling forward. This forces your stomach muscles to contract. It’s killer. Another killer move is something called “tuck & extend.” You can see what that looks like here. After a few of those, she makes you balance on the ball by holding out your right arm/left leg; then left arm/right leg. It’s harder than it looks.
Sideline curls are great for those obliques. It’s hard to describe this move, so here’s a picture. You’ll do three versions on each side – holding your arms in three different positions. You will feel this the next day.
You spend the last part of the workout lying on the floor with the ball between your legs doing back tilts, trunk curls, and reverse trunk curls; all while squeezing your legs against the ball at the same time. There are other floor moves, including leg scissors while moving the ball up & down with your hands, a VC (you’ll have to get the video to see what that is), and figure 8s. The workout wraps up with about five minutes of stretches sitting on top of the ball.
This is a worthwhile workout if you’re serious about working and strengthening your core. There is also a bonus cardio workout, which I think I might have done once. Gin’s warm personality makes you feel like she’s your personal trainer. And her occasional cheesy joke adds entertainment value to the workout.
What do you think of Gin Miller? Have you done this workout? I would love to hear your feedback!